The most tagged keywords
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1. Train strong and train fast
Too many people train heavy, but don’t train fast.
There’s too much emphasis placed on lifting big weights slowly. Men in gyms the world over continually “grinding out” repetitions as they battle the laws of physics on the bench press or pec deck.
But research published in the Strength & Conditioning Journal found the best training routines change up the
speed at which movements are performed.
Sports scientists claim, “Strength and conditioning
professionals must now find a way to incorporate
both types of training (strength and speed) for
athletes.” They add, “One method is complex training.
Complex training alternates biomechanically
comparable high-load weight training (your heavy
bench press) and plyometric exercises (fast push-ups)
in the same workout.”
For this reason, take your chest workout to the floor.
Every time you perform a In fact, it’s believed in a
one repetition maximum lift, as much as 24 per cent
of the lift time is spent decelerating. For a lift at 80
per cent of your one repetition maximum,
deceleration can increase to as much as 52 per cent.
Even if you perform them quickly (speed reps) the
speed decreases at the end of the upward phase.
It’s a protective mechanism put in place by our joints
that stops our shoulders from becoming detached
from our bodies during a quick bench press. But it’s a
protective mechanism that doesn’t exist during an
explosive push-up. Which is why the GQ Home Chest
Workout begins with five sets of five repetitions with
two minutes rest between.
This will help develop maximal acceleration, optimal
power, a fully firing nervous system and optimal
activation of fast twitch muscle fibres before your
bigger, heavier sets.
2. Pec improving physiology
Speed training aside, you don’t need a gym
membership to build a bullet-proof chest. You just
need a basic understanding of your pec physiology.
Firstly know that your chest has two muscles: your
pectoralis minor and your pectoralis major. The
pectoralis major is the thick, big, slab of muscle we
want to target with this workout and this is attached
to the skeletal system at the clavicular head (near
the collar bone) and the sternal head (which
composes much of the bulk of the middle and lower
portion of the chest).
Because of the position of the clavicular head it’s
often referred to as the "upper chest". Then because
of the lower position of the sternal head it’s — not
surprisingly — referred to as the “lower chest”.
3. Chest Building Biomechanics
Research published (again) in the Strength &
Conditioning Journal/found, “Many bio mechanical
variations of the exercise can be performed.” By
simply moving the position of your hands and feet
you can greatly alter muscle recruitment patterns and
place different emphasis on the joint. Which is why
— after your speed-based repetitions — the GQ
Home Chest Workout includes the most difficult push-
up variation with the feet elevated?
Incline push-ups (feet raised)
Get into the conventional push-up position and place
your feet on a bench, chair or staircase, keeping your
body in a straight line - it should be at a 15 to 40
degree angle to the floor. The greater the incline, the
harder the exercise, but try not to go past 45 degrees
since you begin to place a greater emphasis on the
Aim to perform four sets of ten repetitions in a slow
and controlled manner. You’ll notice it’s more difficult
than a flat push-up. This is because by slightly altering
the pressing motion of the arms you shorten the
clavicle portion of your peck, which means you target
the upper chest. Don’t get disheartened if you can’t hit
ten or more repetitions; remember the goal here is to
physiologically target a different part of the chest. Not
create superior biomechanics to lift more.
Decline push-ups (leet lowered)
Get into the conventional push-up position but place
your hands on a bench, chair or staircase. Your feet
will now be lower than the hands, which mean you’ll
be pressing in a downward motion. Just as the incline
push-up targets the upper chest, this variation targets
the central and lower chest and takes away the
emphasis from the shoulders and upper chest.
Aim to perform four sets of 20 repetitions in a slow
and controlled manner. You’ll notice this an easier
variation so aim to increase the volume of repetitions.
At this point in the workout you’ve now emphasized
speed, strength and now we’re inducing a more
One-legged “core conditioning” push-ups:
Finish with something a little left field. Get into a flat,
conventional push-up position and perform four sets
of ten repetitions on one leg. Research conducted at
the School of Human Kinetics and Recreation at the
University of Newfoundland found performing your
press-ups in an unstable way can strengthen the abs
as well as the chest. Stating, “Trunk strengthening
can also occur when performing resistance exercises,
if the exercises are performed unilaterally.”
It will feed strange at first. But improve your
competency on this last exercise and you improve the
conditioning of your six-pack and chest
Now grab a protein shake and turn those man boobs
into solid Pecs. Here's the workout, set out by
exercise, repetitions, sets and emphasis.
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